Wellness & Support

Because the strongest security starts with taking care of yourself

You Protect Others. Who Protects You?

The cybersecurity and IT community faces unique mental health challenges. Long hours monitoring threats, the weight of protecting organizations from attacks, the isolation of remote work, and the constant pressure to stay ahead of adversaries can take a serious toll. This page is dedicated to you—the defenders, analysts, engineers, and professionals who keep our digital world safe.

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Understanding Cybersecurity Burnout

Recognizing the signs before they become a crisis

Signs You Might Be Burning Out

  • Constant exhaustion that sleep doesn't fix
  • Dreading alerts, even during off-hours
  • Feeling like nothing you do matters
  • Increased cynicism about security efforts
  • Physical symptoms: headaches, insomnia, tension
  • Withdrawing from colleagues and loved ones

Why Cyber Professionals Are Vulnerable

Our field has unique stressors that amplify burnout risk:

  • 24/7 on-call expectations and alert fatigue
  • Asymmetric warfare: attackers need one win, you need 100%
  • Constantly learning as threats evolve
  • Often understaffed and under-resourced
  • The invisible nature of success (no breach = no recognition)

Practical Recovery Steps

  • Set firm boundaries on after-hours communication
  • Take actual vacation—fully disconnected
  • Rotate high-stress responsibilities with teammates
  • Celebrate wins, even small ones
  • Build relationships outside the security bubble
  • Consider talking to a professional who understands tech stress
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Mental Health in Tech

Breaking the stigma and finding support

Anxiety & Hypervigilance

When your job is to anticipate attacks, it's hard to turn off threat detection in your personal life. If you find yourself constantly scanning for danger, imagining worst-case scenarios, or unable to relax, you're not alone.

Try this: Practice grounding techniques. Name 5 things you can see, 4 you can hear, 3 you can touch. Remind yourself: "In this moment, I am safe."

Impostor Syndrome

In a field where knowledge gaps can feel like life-or-death vulnerabilities, impostor syndrome hits hard. Remember: every expert was once a beginner, and no one knows everything in cybersecurity—it's simply too vast.

Try this: Keep a "wins" file. Document your successes, positive feedback, and problems you've solved. Review it when doubt creeps in.

Isolation & Connection

Remote work, classified projects, and the "I can't talk about what I do" reality can create profound isolation. Meaningful connection is essential for mental health.

Try this: Join cybersecurity communities, attend local meetups (even virtual ones), or find a mentor/mentee relationship. Connection doesn't require sharing classified details.

If You're In Crisis

If you're experiencing thoughts of self-harm or suicide, please reach out immediately:

988 Suicide & Crisis Lifeline: Call or text 988 (US)

Crisis Text Line: Text HOME to 741741

International Association for Suicide Prevention: Find a crisis center near you

You are valued. Your skills matter. The world needs people like you. Please stay.

Cyberbullying: When the Harassment Hits Home

Cybersecurity professionals can be targets of harassment—from disgruntled hackers you've stopped, to toxic colleagues in competitive environments, to online communities where disagreements turn personal. Cyberbullying is real, it's harmful, and experiencing it doesn't make you weak.

Recognizing Cyberbullying

Cyberbullying includes repeated, intentional harm through digital channels:

Harassment via email, social media, or forums Doxxing (publishing your private information) Impersonation or fake accounts in your name Threatening messages or intimidation Exclusion from professional communities Spreading rumors or false accusations

What To Do If You're Being Cyberbullied

1

Document Everything

Screenshot messages, save emails, record timestamps. This evidence may be crucial for reporting or legal action. Don't delete anything.

2

Don't Engage

Responding often escalates harassment. Block the person, mute notifications, and create distance. Your silence is not defeat—it's strategy.

3

Report It

Report to the platform, your employer's HR, or law enforcement if threats are involved. Many platforms have dedicated harassment teams.

4

Secure Your Accounts

Change passwords, enable 2FA everywhere, review privacy settings. If you've been doxxed, consider identity protection services.

5

Tell Someone

Don't suffer alone. Tell a trusted friend, family member, manager, or therapist. Isolation makes everything harder.

6

Take Care of Yourself

Cyberbullying is traumatic. Take breaks from social media, practice self-care, and consider professional support if it's affecting your wellbeing.

For Witnesses: How to Help

If you see cyberbullying happening to a colleague, don't be a bystander. Reach out privately to offer support, report the behavior through proper channels, and don't amplify or share the harassment. Your support can make an enormous difference to someone who feels targeted and alone.

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Resources & Support Organizations

You don't have to figure this out alone

Mental Health Hackers

A community dedicated to mental health awareness in the hacker and infosec community. Peer support, resources, and understanding.

Visit Website →

Cyber Civil Rights Initiative

Support for victims of online harassment, including image-based abuse, doxxing, and cyberstalking. Legal resources and crisis support.

Get Help →

StopBullying.gov

Federal government resources on cyberbullying prevention, reporting, and support for adults and youth.

View Resources →

Open Sourcing Mental Illness

Changing how we talk about mental health in the tech and open source communities. Talks, resources, and forums.

Explore →

Electronic Frontier Foundation

Digital rights advocacy and resources for protecting yourself online, including guides on security and privacy.

Learn More →

Dianetics: The Modern Science of Mental Health

The bestselling book on the human mind by L. Ron Hubbard. Discover the source of stress, anxiety, and unwanted emotions—and how to overcome them.

Learn More →

Need Someone to Talk To?

Whether you're facing a security crisis or a personal one, we're here. Secure Roots believes that protecting your mental health is just as important as protecting your network.

Reach Out to Us